Business Blog

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The next step is to slowly improve your speed. After a few weeks of the above, you will find that hills are becoming slightly easier, that your speed (and more importantly your confidence) improves, and you can use slightly harder gears. Now would be the time to start setting goals.




Sometimes it is necessary to stand up (cycling, not pushing!) for the steepest parts of a hill, but this uses more energy and raises your heartrate, so it should be saved for occasional use only. Having said that, when I restarted cycling after several years away from the sport, I found I couldn't cycle more than about 100 metres up-hill standing-up. If this is the case, you should practice this skill also.

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Before starting training you need to be aware of the following


Rest - It may seem strange to start this list with rest, but if you don't get this element of your training right then you will not make any progress. Whilst you don't want the whole of your programme to consist of rest, it's essential to listen to your body and take time off regularly.

Train according to how you feel - If you're having a bad day and feel that another training session would be detrimental then don't go. Training when you're feeling unwell or having a stressful time at work for example, is counterproductive. This is not to be confused with that "I can't be bothered, because I feel tired" feeling!

Have a plan - Training without a plan can be demoralising. If you have a target in mind then you need to follow a plan or you could find you are literally going around in circles. A plan will give you short, medium and long term targets that you can tick off as you achieve them.

Stick to your plan - Once you have devised your plan or have decided to follow one of ours then stick to it. Don't be tempted to deviate from it just because you're having a particularly good day. The plan will have been put together with all of the principles of training in mind, such as the need for progression.

Build up slowly - Don't be tempted to do too much too soon. Even though you might feel that you just want to get into your training in a big way from day one, make sure that you stick to your plan and start slowly. If you don't then you are very likely to get injured.

Get into a routine - Build it into your way of life, just like you go to work and have dinner when you get back. What we don't mean is do the same distance session all the time. If you do that then you won't make any progress.

Go your own way - Training with a partner suits some people more than others. There are advantages but there are also disadvantages. You may well find it better to do your own thing, especially in the early days. One of the problems of training with others is that you lose heart if you can't keep up or don’t make as much progress as they do.

Don't waiver - Believe in yourself and don't give up. There will be plenty of times when you doubt your ability to follow your plan and achieve your goals. Don’t lose sight of your goal and keep at it. We all have bad days but don't let them affect your overall program.

The right fuel - Training regularly places additional demands on the body, and that includes nutritional demands. The food you eat when you are particularly active is of utmost importance. You need to fuel your body with the right, nutritious and balanced diet to provide it with all the essential nutrients it requires to enable you to perform at your best. This will in turn help you to get more out of your training programme. Additionally it will increase your energy levels and let you train harder and for longer.

Anything letting you down? - If you're aware there is something letting you down then work on it. Don't let a weakness bring down your training. Deal with it as soon as you identify it.

SMALL BUSINESS FEATURE: A mother of invention
By Brian Morton, Vancouver Sun
Published: Tuesday, April 08, 2008 VANCOUVER

To see the original story - click here

It took a personal scare five years ago to prompt Sarah Neal to start her new business.

The 42-year-old Nanaimo resident was visiting a busy Calgary shopping mall in 2003 when she looked around and couldn't see her three-year-old son.Although the boy had simply wandered off and was found a short time later, the incident made Neal realize the importance of children wearing identification bracelets to help them out in such an emergency.

Sarah Neal of Nanaimo had a fright when she lost her son in a shopping centre so she invented the Vital ID Wristbands for kids. So in July 2005 she started a home-based company with husband Gary Neal, selling colourful personal identification bracelets that kids don't mind wearing.

Today, Vital ID - which saw sales revenues of $130,000 last year (up from $20,000 in 2006) - is selling the bracelets throughout the world. And although it began as a niche market for children, Vital ID has grown to include medical and pet identification bracelets, with Sport ID options that strap onto running shoes and helmets.

"It was one of the worst 15 minutes of my life," recalled Neal in an interview about the time her son went missing. "I felt sick. He was too young to communicate. Then I started looking at ideas, something he could show someone. I looked on the Internet and there was only one product at the time.

And I thought I could do better. So, I pulled out the sewing machine and started developing them [and] selling them to children's websites."

Neal, who immigrated to Canada from the U.K. with husband Gary in 2001, said her ID bracelets are popular for many reasons, including their durability. "Ours is updateable. They're waterproof. And they're fashionable. Children like to wear them. There are fun colours."

For security reasons, the child's information is stored on a waterproof card that can be slipped securely into a protective pocket inside the band.

Neal's bracelets are sold directly through their website - www.vitalid.ca - and through a variety of retailers and wholesalers in North America, Australia, Europe, New Zealand and Asia.

Vital ID products are manufactured in Canada and China and sell for between $12.95 and $15.95.

Neal said their sales revenue target for 2008 is $250,000 and that this year, "we're growing our retail side."

Meanwhile, Neal said she's learned several lessons along the way. "We made a lot of mistakes. But I was new. I'd never done anything like this before."

Neal's main suggestion for budding entrepreneurs is to heed their inner voice. "Just because you're new doesn't mean you're wrong."

Listen to others, but at the end of the day you must listen to your gut instincts." And don't stick to the local market. There's a big market out there. We're just starting up in Canada."

Other suggestions from Neal? Always check and then re-check your cash flow; be willing to make mistakes, learn from them and move on; and expand your marketplace as much as possible to limit your vulnerability.

bmorton@png.canwest.com

Alzheimer's causes disorientation, leading to wandering.
Here's how to keep your loved one safe.

Alzheimer's disease can erase a person's memory of once-familiar surroundings and make adaptation to new surroundings extremely difficult. As a result, people with Alzheimer's sometimes wander away from their homes or care centers and turn up - lost, frightened and disoriented - far from where they started, often long after they disappeared.

Three out of four people with Alzheimer's will wander at some point during the course of the disease. Wanderers who get lost outdoors may become injured or even die of exposure. This risk increases dramatically if the weather is very cold or very hot.

Why do they wander?

People with Alzheimer's wander for a variety of reasons. They may be searching for something, or trying to get away from a noisy or confusing environment. Some may even be trying to fulfill tasks from their former occupations.

Searching for something
Especially if they've recently moved to a new environment, wanderers may be searching for something or someone familiar. Or they may be trying to satisfy a basic need, such as hunger or thirst, but can't remember what to do or where the kitchen is located.

Many wanderers are looking for a bathroom. They may take medications that increase the amount of urine they produce. Elderly people are at a higher risk of developing bladder infections, which makes them feel the need to urinate more frequently.

Escaping from something
Too much stimulation, such as multiple conversations in the background or even the noise of pots and pans in the kitchen, can trigger wandering. Because brain processes slow down as a result of Alzheimer's disease, people can become overwhelmed by all the sounds and start pacing or trying to get away.

People with Alzheimer's often lose the ability to tell you when they're in pain. Instead, they may become restless or try to escape their pain by walking away.

Reliving the past
If wandering occurs at the same time every day, it may be linked to a lifelong routine. For instance, a woman who tries to leave the nursing home every day at 5 p.m. may believe she's going home from work.

This belief could be reinforced if she sees nursing home personnel leaving at that time. A planned activity at that hour could distract her from wanting to wander. Another option might be to have staff exit through a different door at the end of their shift. To reduce visual reminders of going outdoors, you may want to store coats and boots out of sight.

Tips to prevent wandering

Although it may be impossible to completely prevent wandering, changes in the environment can be helpful. For example, a woman who was a busy homemaker throughout her life may be less likely to become bored and wander if a basket of towels is available for her to fold.

People with Alzheimer's often forget where they are. They may have difficulty finding the bathroom, bedroom or kitchen. Some people need to explore their immediate environment periodically to reorient themselves. Posting descriptive photographs on the doors to various rooms, including a photo of the individual on the door to his or her own room, can help with navigation inside the home.

Offering a snack, a glass of water or use of the bathroom may help identify a need being expressed by wandering. Sometimes the wandering person is looking for family members or something familiar. In such cases, providing a family photo album and sharing reminiscences may help.


Keeping your loved one safe

Techniques for keeping your loved one safe may range from providing a safe place to wander - either indoors or out - to rigging your doors with alarms and hidden locks.

Reduce hazards
Remove tripping hazards such as throw rugs and extension cords. Install night lights to aid nighttime wanderers and put gates at stairwells to prevent falls.

A place to wander safely
If wandering isn't associated with distress or a physical need, you may want to focus simply on providing a safe place for walking or exploration. This could be a path through the rooms of your house or a trail through a fenced backyard. Some nursing homes have circular routes where wanderers can travel to their hearts' content.

Providing a safe place to wander may help your loved one get more exercise, which can improve his or her ability to sleep through the night.

Alarms and locks
A variety of devices can alert you that your loved one is on the move. Pressure-sensitive alarm mats can be placed at the door or at your loved one's bedside. Warning bells can be used on doors. Childproof covers on doorknobs also are helpful. Many people also install sliding bolt locks up high on doors, out of the average person's line of sight.

Camouflaging doors
Doors to off-limits rooms pose a different problem. Camouflaging a door with paint or wallpaper to match the surrounding wall may short-circuit a compulsion to wander into such rooms. Curtains over the door might also work. A mirror on or near the door stops some wanderers. Sometimes a stop sign on a door is enough.

Some people have had success with creating a visual abyss in front of exit doors, by laying down strips of black tape to form a 2-foot black hole at the threshold.

Help ensure a safe return
Despite the best of efforts, some people with Alzheimer's will still wander off and get lost. They can be difficult to find, because they often behave in an unpredictable manner. For example, they rarely call for help or respond to searchers' calls. Once found, they often don't remember where they live. Some can't remember their own names.

Wearing or Carrying ID
Ensuring your loved one is carry identification that clearly shows that they are memory impaired is essential that they are reunited with you as quickly as possible to avoid distress. A note of your address and telephone number and your loved ones name will help others give assistance if they become lost and disorientated should unexpectedly they stray from home.

Sometimes Alzheimer's patients are able to remember that they are wearing ID and ask others to utilize the information it contains & in other situations the person becomes so disorientated and confused that they no longer will be able to communicate that they are carrying ID. In this situation it is essential that the ID is clearly visible so it can be found quickly by those coming to your loved ones assistance and that the important information and numbers it contains are used to ensure the Alzheimer suffer is reunited with you rapidly.

A full range of identity products and medical ID bracelets that can prove to be invaluable to Alzheimer suffers can be found on our website www.vitalid.ca

Image by Chrys Campos

One of the greatest fears and challenges faced by many families is their parent's need to wander.

Wandering is a frequent behavior among people with dementia. In fact, it is so common that many nursing homes have developed "wandering tracks" in their facilities, so that their wandering residents can safely wander when they feel the need.

If you are a caregiver for your aging parent at home, chances are you don't have a wandering track at home. If your aging parent does leave the house unattended, they can pose safety risks to themselves and others.

Here are some tips to help you cope your parents wandering:

• Get an ID bracelet with their name, your phone number, and "memory impaired" engraved or wrtitten on it.
• Give your parent a card with your phone number on it, so they can call you if they become lost.
• Install alarms that will set off if they leave the house, or use childproof devices to prevent them from opening an outside door.
• While you are with your parent, constantly reassure them where they are and that everything is fine.
• Find ways to get them to exercise or take them for walks. There are even exercises your parent can do while sitting in a chair.
• Give your parent simple tasks to do during the day. If your mom loves folding clothes, bring out the towels every day to give her something to do.
• Reduce water intake several hours before bedtime, so they won't need to get up to urinate in the middle of the night risking a fall or inducing wandering.
• Get them involved in adult day care to keep them active during the day and more likely to sleep at night, reducing the need to wander.
• Observe what she does before she begins to wander, and see if you can identify a pattern. Look for the cause and make the changes accordingly.

Everyone with a medical condition or allergy should have a medical alert bracelet.

Image by florriebassingbourn

Image by Peter MacDonald


There are a lot of ways to improve mountain bike safety. Wearing a helmet is the single most important step you can take. However, the second most important step should never be overlooked; you should always ride in control.

Riding in control not only helps prevent crashes, it keeps others on the trail safe as well. When you ride out of control, you loose the ability to adjust to the terrain and environment as you pass through it. This can and does lead to dangerous crashes and injury to yourself and others.

Mountain biking is inherently dangerous and we all like to push the limits sometimes, but there is a fine line between pushing the limits safely and pushing them recklessly. Follow these steps to stay safe on the trails and on the right side of the danger line.

Gear Up
Always wear a helmet and any other appropriate safety equipment for the riding conditions.

Never Ride Beyond Your Abilities
There is no shame in walking sections of the trail you don't feel confident enough to ride, and don't let anybody tell you otherwise.

Use Appropriate Equipment for the Terrain
Some bikes are better for different situations. Just because you can see tire tracks, doesn't mean you can ride it with your bike.

Keep Your Speed In Check
Always keep your speed at a level that will allow you to adjust to any unforeseen obstacles or changes in trail conditions.

Know The Trail
Never push the limits on a trail you are not familiar with. You need to get to know the trail you are riding at slower speeds before you can ride it like the trails you're used to.

Slow Down for Blind Corners
You never know what or who is around a corner when you can't see past it.

Stop and Look
Stop and look at sections of the trail that look like they may pose a challenge before you ride them.

Plan on the Crash
Always look at the consequences of crashing in a particular section or on a particular stunt before trying to ride through it. Sometimes a section can look easy to ride but can have deadly consequences to a crash.

Start Small, Go Big
Work your way up to obstacles and stunts. Find ways to practice moves in less difficult and dangerous situations or at lower speeds before committing yourself to something more dangerous.

Play It Smart
If you think what you are doing is not the smartest, you are probably right. Think about what you are doing and trust your instincts.